A Message from Pickles!
We are all going through a difficult time. Of course, you are tired and overwhelmed. There is a lot of uncertainty that we can be experiencing so many different emotions within a day. It is important to note that is not normal and it is okay to have big feelings. One way that we can work through these difficult emotions is by compassionate self-soothing. Just like smiling when you don’t feel happy can trick your brain into believing you’re happy can then spur actual feelings of happiness… when we show loving self-compassion, we are healing ourselves. When we soothe our painful feelings with the healing balm of self-compassion, not only are we changing our mental and emotional experience, we’re also changing our body chemistry.
This means that an easy way to calm and comfort yourself when you’re feeling bad is through soothing touch. It seems a bit silly at first, but your body doesn’t know that. It just responds to the physical gesture of warmth and care. If you notice that you’re feeling tense, upset or self-critical, try giving yourself a warm hug, or tenderly stroking your arm or face, or gently rocking your body. It is okay to treat yourself with kindness. You are doing the best you can.
Additional Grounding Techniques:
Grounding techniques are a set of tools used to assist you to stay in the present moment during episodes of intense stress and anxiety or other overwhelming emotions. Staying in the present moment allows people to feel safe and in-control by focusing on the physical world and how they experience it. Grounding techniques help bring us back into the here and now in a safe way. The more present you are in your body, the calmer and safer you will feel.
Grounding Techniques:
Run cool water over your hands. Hold onto ice cubes if the urge is intense.
Place a cool washcloth on your head/face. (Store a hand towel with lavender essential oil in your refrigerator).
Place an ice pack over your eyes for 30 seconds or put your face in cold water for 30 seconds.
Dig your heels into the floor-literally “grounding” them! Notice the tension centered in your heels as you do this. Remind yourself you are connected to the ground.
Carry a grounding object in your pocket, which you can touch whenever you feel triggered.
Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back.
Stretch. Roll your head around.
Clench and release your fists.
Walk slowly; notice each footstep, saying “left or “right” in detail to yourself.
Focus on your breathing, notice each inhale and exhale. Continue for 10 slow, deep breaths.
Eat something, describing the flavors to yourself.
Scan the room and notice five things you see in detail.
Listen for five things that you can hear. The clock ticking, the a/c humming, your own breathing, etc.
Focus on five things you can feel in contact with your body (ie., your clothes, your back against the chair, your feet on the floor, your hair touching your neck, your watch on your wrist.
Count to 10 or say the alphabet. Very s…… l….. o….. w….. .l…… y..
Describe your environment in detail, using all your senses – for example, “The walls are blue, there are five green chairs, there is a wooden bookshelf against the wall….” Describe objects, sounds, textures, colors, smells, shapes, numbers and temperature. You can do this anywhere,
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